Warm up: Choice
Strength: Rest
WOD: For time
18-15-12-9-6-3
-Unbroken Wall Balls 25#/15# (If set is broken do 5 burpees and restart at 0!
-Knees to elbows
-Box Jumps 30"/24"
-Unbroken Kettle Swings 55#/35# (if set is broken do 5 burpees and restart at 0!)
-Push ups
Post time!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Thursday, January 31, 2013
Wednesday, January 30, 2013
Tuesday, January 29, 2013
Wednesday, 1/30/2013
Warm up: Dynamic
Strength: Rest
WOD: 3 Rounds for Time:
-Run 800m
-50 Push Ups
-50 GHD Sit ups
-50 Double Unders
Post time.
Strength: Rest
WOD: 3 Rounds for Time:
-Run 800m
-50 Push Ups
-50 GHD Sit ups
-50 Double Unders
Post time.
Monday, January 28, 2013
Tuesday, 1/29/2013
Warm up: Choice
Strength: Bench 5 sets 3 reps
WOD: "GWEN"
Clean and Jerk
15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
For every foul, complete 10 burpees after completion of workout.
The main goal here is a good load. Try to AVOID scaling too much! This is supposed to be tough.
Post Bench weight, and weight for wod with # of fouls.
Strength: Bench 5 sets 3 reps
WOD: "GWEN"
Clean and Jerk
15-12-9
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
For every foul, complete 10 burpees after completion of workout.
The main goal here is a good load. Try to AVOID scaling too much! This is supposed to be tough.
Post Bench weight, and weight for wod with # of fouls.
Sunday, January 27, 2013
Monday, 1/28/2013
Warm up: Choice
Strength: Squat 5 sets 3 reps
WOD: 5 Rounds for time:
-25 Unbroken Wall Balls 20#/10# (If you break do 15 burpees before continuing)
-25 GHD Sit ups
-50 Double Unders
Post Squat weight, time and # of burpees.
Strength: Squat 5 sets 3 reps
WOD: 5 Rounds for time:
-25 Unbroken Wall Balls 20#/10# (If you break do 15 burpees before continuing)
-25 GHD Sit ups
-50 Double Unders
Post Squat weight, time and # of burpees.
Thursday, January 24, 2013
Friday, 1/25/2013
Warm up: Choice
Strength: Rest
WOD: "HELEN"
3 rounds for time
Run 400m
21 Kettle Swings 55#/35#
12 Pull ups
Post time.
Strength: Rest
WOD: "HELEN"
3 rounds for time
Run 400m
21 Kettle Swings 55#/35#
12 Pull ups
Post time.
Wednesday, January 23, 2013
Tuesday, January 22, 2013
Wednesday, 1/23/2013
Warm up: Dynamic
Strength: Rest
WOD: For time:
21-15-9
-Row for Calories
-Wall Balls 30#/20#
Rest 5 minutes
21-15-9
-GHD Sit ups
-True Push ups
-Supine Ring Pull Ups
Post time for each!
Strength: Rest
WOD: For time:
21-15-9
-Row for Calories
-Wall Balls 30#/20#
Rest 5 minutes
21-15-9
-GHD Sit ups
-True Push ups
-Supine Ring Pull Ups
Post time for each!
Monday, January 21, 2013
Tuesday, 1/22/2013
Warm up: Choice
Strength: Squat 4 sets 7 reps
WOD: 7 Rounds for time:
-7 power cleans 135#/75#
-7 No Push up Burpees hurdle the bar. (Chest will not touch the ground. Feet out then back and up. Jump over the bar each rep.)
Post squat weight and time.
Strength: Squat 4 sets 7 reps
WOD: 7 Rounds for time:
-7 power cleans 135#/75#
-7 No Push up Burpees hurdle the bar. (Chest will not touch the ground. Feet out then back and up. Jump over the bar each rep.)
Post squat weight and time.
Sunday, January 20, 2013
Monday, 1/21/2013
Warm up: 150 calories on Row or Aerodyne
Strength: Bench 4 sets 7 reps
WOD: For time Complete:
Buy in 150 double unders
3 rounds
-15 chin ups
-15 ball slams 40#/30#
-25 GHD Sit ups
Post bench weight and time.
Strength: Bench 4 sets 7 reps
WOD: For time Complete:
Buy in 150 double unders
3 rounds
-15 chin ups
-15 ball slams 40#/30#
-25 GHD Sit ups
Post bench weight and time.
Thursday, January 17, 2013
WINTER OREGON CROSSFIT GAMES
PLEASE WISH LUCK TO OUR GUYS COMPETING THIS WEEKEND IN THE OREGON CROSSFIT GAMES.
RUBEN AND BRIAN WILL BE GIVING IT THEIR BEST, SO DO YOUR BEST TO THROW SOME SUPPORT THEIR WAY.
GOOD LUCK GUYS!!!!!!!
RUBEN AND BRIAN WILL BE GIVING IT THEIR BEST, SO DO YOUR BEST TO THROW SOME SUPPORT THEIR WAY.
GOOD LUCK GUYS!!!!!!!
Friday, 1/18/2013
Warm up: Choice
Strength: None
WOD: "CONQUISTADOR"
For time:
-100 Wall Balls 15#/8#
-100 Kettle Swings 55#/35#
-100 Ab Mat Sit ups
-100 Burpees
Post time!
Wednesday, January 16, 2013
Tuesday, January 15, 2013
Wednesday, 1/16/2013
Warm up: Choice
Strength: In WOD.
WOD:
Body Weight Squats 50 Reps
Every Time the Bar is racked do:
-10 Kettle Swings 55#/35#
-20 GHD Sit Ups
-50 Double Unders
Post Squat Weight, Time, and # of rounds needed.
Strength: In WOD.
WOD:
Body Weight Squats 50 Reps
Every Time the Bar is racked do:
-10 Kettle Swings 55#/35#
-20 GHD Sit Ups
-50 Double Unders
Post Squat Weight, Time, and # of rounds needed.
Monday, January 14, 2013
Tuesday, 1/15/2013
Warm up: Row or Ride for 100 calories
Strength: None
WOD: TABATA Intervals, 8 rounds each of:
-Burpees
-Ab Mat Sit Ups
-Push Ups
-Air Squats
-Box Jumps 24"/18"
Post total reps.
Strength: None
WOD: TABATA Intervals, 8 rounds each of:
-Burpees
-Ab Mat Sit Ups
-Push Ups
-Air Squats
-Box Jumps 24"/18"
Post total reps.
Sunday, January 13, 2013
Monday, 1/14/2013
Warm up: Row or Ride
Strength: IN WOD
WOD: AMRAP 25 minutes:
-5 Bench 75% Body Weight
-5 Dead Lift 75% Body Weight
-5 Power Clean 75% Body Weight
FOCUS ON GOOD FORM!!!!
SPEED IS NOT THE GOAL!! SHOOT FOR PERFECT FORM!!
Post loads and rounds completed.
Strength: IN WOD
WOD: AMRAP 25 minutes:
-5 Bench 75% Body Weight
-5 Dead Lift 75% Body Weight
-5 Power Clean 75% Body Weight
FOCUS ON GOOD FORM!!!!
SPEED IS NOT THE GOAL!! SHOOT FOR PERFECT FORM!!
Post loads and rounds completed.
Thursday, January 10, 2013
Friday, 1/11/2013
Warm up: Choice
Strength: Rest
WOD: AMRAP 7 Minutes
-5 Supine Ring Pull ups
-5 Knees to Elbows
-5 Ball Slams 40#/30#
Rest 5 minutes
AMRAP 10 Minutes
-10 Kettle Swings 55#/35#
-20 Push ups
-10 Ab Mat sit ups
Post Rounds completed for each part.
Strength: Rest
WOD: AMRAP 7 Minutes
-5 Supine Ring Pull ups
-5 Knees to Elbows
-5 Ball Slams 40#/30#
Rest 5 minutes
AMRAP 10 Minutes
-10 Kettle Swings 55#/35#
-20 Push ups
-10 Ab Mat sit ups
Post Rounds completed for each part.
Wednesday, January 9, 2013
Tuesday, January 8, 2013
Wednesday, 1/9/2013
Warm up: Run, row, or ride
Strength: Power Cleans 3 sets 5 reps (5 reps are touch & go, no drops)
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post power clean weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Strength: Power Cleans 3 sets 5 reps (5 reps are touch & go, no drops)
WOD: "VIOLATED" for time
20 Thrusters 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' broad jumps (8 6' jumps or 10 5' jumps)
20 Wall Ball Shots 20#/10#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
20 Deadlift 135#/95#
20 Box Jumps 24"/18"
50 Lunge Steps
50' Broad Jumps
Post power clean weight and time. ENJOY!!!!!!!!!!!!!!!!!!!!!!!!!
Monday, January 7, 2013
Tuesday, 1/8/2012
Warm up: Plyometric cycle, seven minutes of the following:
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
-5 split squat jumps each leg
-5 push ups
-5 ab mat sit ups
-5 box jumps 24"/12"
Perform rounds in a deliberate pace. This is not an amrap it is for warm up.
Strength: Part of Wod
WOD: "Lynn" Five rounds for reps not for time
-Body weight Bench max reps
-Pull ups max reps
Rest 3-4 minutes between each exercise
Post reps.
Sunday, January 6, 2013
Monday, 1/7/2013
Warm up: Run, Ride, or Row
Strength: Squat 3 sets 10 reps
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Box Jump 30"/24"
1-2-3-4-5-6-7-8-9-10
-Kettle Swings 70#/55#
Example: First set is 10 box jumps and 1 kettle swing, then 9 box jumps and 2 kettle swings until you get to 1 box jump and 10 kettle swings.
Post squat weight, and time.
Strength: Squat 3 sets 10 reps
WOD: For Time:
10-9-8-7-6-5-4-3-2-1
-Box Jump 30"/24"
1-2-3-4-5-6-7-8-9-10
-Kettle Swings 70#/55#
Example: First set is 10 box jumps and 1 kettle swing, then 9 box jumps and 2 kettle swings until you get to 1 box jump and 10 kettle swings.
Post squat weight, and time.
Thursday, January 3, 2013
Friday, 1/4/2013
Warm up: Choice
Strength: Rest
WOD: For Time
-Row 2,000meters or Ride Aerodyne 2.75 miles
-50 GHD Sit ups
-40 Wall Balls 25#/15#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135#/95#
Post time!
Strength: Rest
WOD: For Time
-Row 2,000meters or Ride Aerodyne 2.75 miles
-50 GHD Sit ups
-40 Wall Balls 25#/15#
-30 Box Jumps 30"/24"
-20 Burpee Pull Ups
-10 Clean and Jerks 135#/95#
Post time!
Wednesday, January 2, 2013
Tuesday, January 1, 2013
Wednesday, 1/2/2013
Warm up: Choice
Strength: Bench 3 sets 20 reps
WOD: Complete for Reps
-4 Rounds Tabata Pull Ups (20 seconds on 10 seconds off)
-4 Rounds Tabata Bar Dips
Rest 2 minutes
-4 Rounds Tabata Chin ups
-4 Rounds Tabata Clapping Push Ups
Rest 2 minutes
-4 Rounds Tabata Ball Slams 40#/30#
-4 Rounds Tabata Kettle Swings 55#/35#
Post Bench Weight and Reps
Strength: Bench 3 sets 20 reps
WOD: Complete for Reps
-4 Rounds Tabata Pull Ups (20 seconds on 10 seconds off)
-4 Rounds Tabata Bar Dips
Rest 2 minutes
-4 Rounds Tabata Chin ups
-4 Rounds Tabata Clapping Push Ups
Rest 2 minutes
-4 Rounds Tabata Ball Slams 40#/30#
-4 Rounds Tabata Kettle Swings 55#/35#
Post Bench Weight and Reps
Subscribe to:
Posts (Atom)